Sucessful Sprinting Ken Harnden Florida State University Men’s Sprints and Hurdles 2006 Outdoor National Champions

Sprinting  Phases  Terms  Speed improvement  Plyos  Workouts  Common Mistakes  Weight room

Phases Of Sprinting  Drive Phase  Acceleration Phase  Stride Phase  Maintain  Lift Phase  Deceleration

Drive Phase Emphasize the following:  First 15-25m  Strong, driving arms.  Low heel recovery on initial strides with heel recovery becoming higher as speed increases.  Greater extension of the legs at the hip, knee, and ankle joints during driving strides.  Keep back strong and straight.  Gradual raising of the torso - and focus of the eyes - as speed increases.  Foot plants executed on the front of the foot and under, or slightly behind, the center of mass.

Drive Phase Sequence

Drive Phase Sequence (2)

Acceleration Phase  (Also turn over phase)  30m-50m  Eyes focused down at track  Forward lean  Shoulders back and relaxed  On the balls of your feet/toes  Elbows at 90 degrees (angle between upper and lower arm)  Elbow drive commences just before rear leg drive  Appearance of being relaxed

Acceleration  Rate of change of velocity, usually first strides.  Maximum and explosive strength  Emphasis on backside mechanics due to forward lean

Stride Phase  50m-75m  Elbows maintain at 90 degrees  Arms move forward, not across body  Drive back with elbows, hand go from shoulder to hip  Shoulders back and relaxed  On the ball of foot/toes  Foot being dorsal flexed  Relaxed (body, face)  Chin neutral  Hips tucked under, center of mass

Lift Phase  75m-100m  Maintain Stride  High Knee  Fast Arms  Lean forward at end

Deceleration  Speed endurance  Efficiency, running in straight line, no wasted motion  Full extension of body, full stride length (no more)

Body Positions  Key phrase: “shoulders in front of hips, hips in front of feet.”  Stride length x stride frequency  Straight line is fastest way from point A to point B

Arms  90 degree angles at all times  Most important arm swing is the second one of any race. The arm that pulls back from the track at the start. It must be pulled back like starting a lawn mower to get to the 90 degree position, then driven forward still at 90 degrees. This is crucial as if that arm swing is incorrect the second step will be incorrect and everything will break down!

Speed Improvement  drill  High knee drill on dots  Sled pulls  Heel to butt with small hurdles  A skip  B skip  Tape Drills  Seated arm drill

Plyometrics  Single leg hops, over small hurdles  Hurdle Maze  Depth jumps  Speed bounding on one leg (running on one leg)  Stadiums

Hurdle Maze Two leg bounding Sequence Forward, Forward, Side, Forward, Side, Forward, Forward

Power Training  Sled pulls, mostly light weight, as we want it explosive!  Resistance work with resistance belt  Hill runs  Overspeed work on slight decline, not overspeed (injuries)

Workouts 4 x 120, (flying 100s) walk 280 rec. Pace: Fast!4 x 120, (flying 100s) walk 280 rec. Pace: Fast! 5 x 150m, jog 100m/walk 150m rec. Pace: x 150m, jog 100m/walk 150m rec. Pace: m guys with 400 group at least once a week200m guys with 400 group at least once a week 3x40, 3x60 from 3 point start.3x40, 3x60 from 3 point start. Blocks to 80/100m with full rec.Blocks to 80/100m with full rec. Blocks to 40m, always through drive phase.Blocks to 40m, always through drive phase.

Common Mistakes  Arm action  Correct arm angles (short lever is fast, long is slow)  Body Lean  Lean from the ground not the waist  Foot Contact  Not up on your toes, run on the balls of your feet  Over striding  You do not have to reach to increase stride length, apply more force  Under striding  If you under stride you will not be able to cover as much ground  Tension  Do not power through., stay relaxed

In Season Training In Season Training  A lot of the same exercises used, just done in a different fashion  The Snatch & Clean are still focused while the Lunge & Step Up replace the squat as the major leg strengthening lift  As the season progresses workouts become almost pre-hab in nature, making sure the athlete works out through a full range of motion explosively  Workout should not be so hard as to take focus off the track. Speed, technique, and precision on the Track are number one priority  Core is still trained through the use of Medicine balls and Stability Balls

Off Season Training Off Season Training  Become technically efficient and strong in the Clean, Snatch, Squat, & Lunge  Train the core(abs,low back,hips) through use of med ball and stability ball circuits  Use the off season to perfect any deficiencies and imbalances individually with each athlete

Tips  Run on the lane lines.  Cant put in what has been left out, so work with what you have, refine it!  Lawn mower!  Put on the blinders

Outside of Practice.  Diet  Hydration  Body weight  Sleep  Flexibility  Rehab/Prehab